Wadannan Gyaran Milk 6 Za su Sauƙaƙa Damuwarka don Kyakkyawan Baccin Dare

Wadatacce

• 1. Madara mai yakar kumburi shine lokacin kwanciya ya tafi
• Abin girkinmu: Dumi, madara turmeric zinariya
• Sinadaran:
• Kwatance:
• Madarar zinariya don barci
• 2. Ka yi tunanin koren tare da madarar matcha da L-theanine mai annashuwa
• Madara madara don barci
• 3. Sha madarar strawberry don adadin melatonin da B-6
• Abin girke girkenmu: Strawberry milk
• Sinadaran:
• Kwatance:
• Madarar Strawberry don bacci
• 4. Ciwan tsoka? Sha madarar ruwan hoda mai ruwan hoda domin murmurewa cikin dare
• Madarar ruwan hoda wata don bacci
• 5. Sip kyakkyawa purple lavender madara don ni'imar Zzz's
• Madarar Lavender don bacci
• 6. Shakata tsokoki da madarar ayaba mai sinadarai biyu
• Madarar ayaba don bacci
• Abinci don Ingantaccen Barci

Shin an taɓa tura ku zuwa gado tare da gilashin madara mai dumi don taimakawa ooaura da sauri? Wannan tsohuwar tatsuniyar tatsuniya tana da wata takaddama game da ko tana aiki - kimiyya ta ce dama ba ta da yawa. Amma wannan ba yana nufin ba za mu iya sabunta wannan girke-girke ba tare da juyawa da dama da ke tallafawa kimiyya.

Kun gan su a duk faɗin intanet: ƙwayoyin cuta na hoto, madara masu launuka iri iri - daga madarar strawberry zuwa shahararren madarar zinariya. Kamar yadda suke da dadi kamar yadda suke (kuma suna), suma suna iya taimakawa cikin bacci, shakatawa, murmurewar tsoka, da kumburi.

Sanya su azaman kayan zaki na maraice ko ƙara su zuwa al'adar kwanciya da yamma don kwadaitar da mafarkai masu daɗi. Mun shayar da girke-girke guda biyu na musamman don gamsar da bacci - da wasu zaɓuɓɓuka huɗu da zaku iya jin daɗinsu!

1. Madara mai yakar kumburi shine lokacin kwanciya ya tafi

Dukanmu mun san cewa madarar zinariya mai tasowa tana da fa'idodi na fa'idodin kiwon lafiya. Daga yaƙar kumburi don samar da wadatattun antioxidants, turmeric yayi duka. Hakanan ana amfani da kayan yaji na Ayurvedic na yau da kullun don taimakawa cikin ingancin bacci.

Karatun beraye na farko sun gano cewa turmeric na iya lalata abubuwa da kuma hana bacci. Sanya wannan babban yaji a cikin al'adar kwanciya don shakatawa, inganta yanayi, taimako, da yuwuwar (kamar yadda aka gani a cikin beraye). Ga waɗanda ke da yanayi na yau da kullun, ƙila ma.

Abin girkinmu: Dumi, madara turmeric zinariya

Hoto daga Tiffany La Forge

Sinadaran:

• Kofuna biyu madarar da kuka zaba (duka, kwakwa, almond, da sauransu)
• 1 1/2 tsp. turmeric ƙasa
• 1/2 tsp kirfa
• 1 1-inch yanki na sabo, gemu peeled
• 1 tbsp. zuma ko maple syrup

Kwatance:

1. Dumi da madara, turmeric, kirfa, ginger, da zuma ko maple syrup a cikin wani karamin saucepan har sai ya zafi zafi.
2. Whisk da kyau don narke kayan ƙanshi kuma raba zuwa mugs biyu.

Madarar zinariya don barci

• yana yaƙi kumburi
• yana kare kariya daga lalacewa da kuma hana bacci
• yana inganta shakatawa kuma yana rage matakan damuwa

2. Ka yi tunanin koren tare da madarar matcha da L-theanine mai annashuwa

Shan matcha kafin kwanciya ɗan magana ne mai rikitarwa saboda maganin kafeyin da ke cikin koren shayi. Koyaya, abun cikin kafeine a cikin matcha yana da ƙarancin ƙasa (ƙasa da rabin espresso) kuma an daidaita shi da kasancewar mahaɗin L-theanine.

Kopin madarar madara mai arzikin antioxidant kafin kwanciya na iya samun sakamako mai kyau akan matakan damuwar ku, da lafiyar ku baki daya. Don ƙarawa, L-theanine yana haɓaka serotonin, GABA, da matakan dopamine, waɗanda zasu iya fa'ida da taimaka muku.

Yi wannan: Gwada wannan kayan kwalliyar mai kwalliyar kwalliya, wanda ke ɗaukar mintuna 6 kawai don yin su!

Madara madara don barci

• yana inganta shakatawa saboda L-theanine
• yana da tasiri mai tasiri akan yanayi da damuwa
• na iya taimakawa tare da kiyaye nauyin lafiya

3. Sha madarar strawberry don adadin melatonin da B-6

Shin kun taɓa gwada sabo madara strawberry? Ba nau'ikan Nesquik bane, amma yafi kama da wannan bidiyon wanda ya mamaye ko'ina tare da kusan ra'ayoyi miliyan biyu. Gaskiyar madarar strawberry ta kasance yanayin yanayin bazara a Koriya, kuma yanzu wannan sigar na iya zama ainihin aikawa da kwanciyar hankali ga yara da manya. Zamu iya gode wa antioxidants, potassium, da muhimman bitamin a cikin strawberries saboda hakan.

Vitamin B-6, alal misali, yana da kyau don daidaita tsarin farkawa da bacci. Babban abun cikin bitamin C na Strawberries shima yana sanya wannan mai girma gaba ɗaya. Yi tunanin shi azaman abin rufe fuska na dare - wannan yana da daɗi!

Abin girke girkenmu: Strawberry milk

Hoto daga Tiffany La Forge

Sinadaran:

• 4 tbsp. strawberry puree
  • 2 kofuna waɗanda kamar yankakken strawberries
  • 2 tbsp. zuma, ko dandana
  • 1 tsp. cire vanilla
  • dan gishiri
  • 8 oz. madarar da kuka zaba
  • 1 tbsp. yankakken strawberries

Kwatance:

1. Don yin tsarkakakke: A cikin matattara mai saurin gaske, gauraya strawberries, zuma, vanilla, da gishiri har sai ya zama santsi ya hade.
2. Don yin madara strawberry, ƙara 4 tbsp. na strawberry puree da 1 tbsp. na yankakken strawberries ga kowane gilashi.
3. Top tare da sanyi ko madara mai zaɓa na zabi. Dama kuma ku more!

Madarar Strawberry don bacci

• yana da bitamin C da kuma antioxidants wanda ke taimakawa lafiyar fata na dare
• mai arziki a cikin B-6 wanda ke daidaita melatonin
• daidaita tsarin bacci-tashin bacci

4. Ciwan tsoka? Sha madarar ruwan hoda mai ruwan hoda domin murmurewa cikin dare

Cherries ba kawai masu daɗi bane, amma suna ɗaya daga cikin foodsan abincin da suke ɗauke da melatonin a zahiri. cewa shan ruwan lemon tsami kafin kwanciya na iya inganta ingancin bacci na manya da rashin bacci. Wannan gaskiya ne game da ruwan 'ya'yan ceri tart.

Tart cherry juice yana dauke da wani hade mai ni'ima na melatonin da tryptophan, wani muhimmin amino acid wanda yake taimakawa bunkasa matakan serotonin na jiki. Serotonin yana taka rawa a cikin yanayin bacci. Yana kuma rage kumburi da kuma.

Ko da mafi kyawu, ƙwaƙƙwarar cherries mai wadataccen antioxidant na iya taimakawa wajen dawo da motsa jiki bayan motsa jiki. Nazarin ya nuna cewa cherries na tart na iya rage lalacewar tsoka da kuma hana raunin ƙarfi. Yin aiki tare da tsokoki masu ciwo? Wannan yana ba da ƙarin dalili don isa ga wannan ruwan hoda mai ruwan hoda.

Yi wannan: Fara shan wannan ruwan madarar wata mai ruwan hoda, mai cin ganyayyaki mai “mafarkin barci mai nauyi” wanda ya haɗu da ruwan 'ya'yan ceri na tart, madarar almond, busasshen fure, da adaptogen mai fama da damuwa.

Madarar ruwan hoda wata don bacci

• taimako a cikin tsokoki masu ciwo da dawowa cikin dare
• ta halitta ya ƙunshi melatonin
• taimaka tare da samar da serotonin

5. Sip kyakkyawa purple lavender madara don ni'imar Zzz's

Daga shayi zuwa aromatherapy, ana amfani da lavender sau da yawa a cikin haɓaka barcin hutawa da shakatawa. Amma maimakon yada shi, me zai hana a gwada shan sa? Labarin lavender a bayyane yake, daga taimakawa cikin damuwa zuwa warkarwa.

Dangane da barcin kwanciyar hankali, karatu ya nuna cewa lavender yana da ƙamshi kuma zai iya barinku ku sami hutawa kuma ku sake sabon washegari. Wannan ya sa wannan ɗan ƙaramin maganin kwantar da hankalin ya zama babban zaɓi don sha bayan bacci.

Yi wannan: A sha wannan madarar lokacin lavender mai laushi, a zahiri ana dandano ta da zuma da wake na vanilla. Theanshin ƙanshin vanilla da lavender shi kaɗai zai iya taimaka rage matakan damuwar ku.

Madarar Lavender don bacci

• yana aiki azaman ɗan kwantar da hankali
• yana kara zurfin bacci, mai saurin bacci
• yana inganta shakatawa da jin ƙarin hutu gobe da safe

6. Shakata tsokoki da madarar ayaba mai sinadarai biyu

Ayaba babban albishir ne ga tsokoki masu matsi. Magnesium da potassium, duka suna cikin fruita fruitan itacen, na iya samun sakamako mai kyau akan bacci da rashin bacci,. Ko da mafi kyawu, ayaba kuma yana dauke da, amino acid mai daidaita bacci wanda muka tattauna a sama.

Magnesium a cikin ayaba shima yana aiki ne kamar mai shakatawa na tsoka, yayin da potassium na iya zama mai tasiri wajen magance cututtukan ƙafa mara natsuwa. Inara cikin ƙoshin lafiya na tryptophan, kuma ayaba na zama barazanar sau uku don kwanciyar hankali.

Yi wannan: Gwada wannan madara maras cin nama mai banƙyau wanda kawai sinadarai biyu ne. Amma ki saki jiki ki saka madara na yau da kullum ko nonon nono, ko kuma zuma.

Madarar ayaba don bacci

• yana da magnesium da potassium wanda ke amfanuwa da tsokoki
• na iya zama mai tasiri wajen magance cututtukan ƙafa mara ƙarfi
• daidaita yanayin bacci albarkacin tryptophan

Kuna da damben bakan gizo tare da wadannan launuka masu kyau, madarar lafiya lokacin kwanciya. Amma kawai zai ɗanɗana lokacin shan giya da wani! Don haka raba waɗannan girke-girke tare da abokai da dangi kuma gano rukunin da kuka fi so!

Hakanan, idan kuna tunanin yadda zaku farka cikin koshin lafiya, kuyi la'akari da sanya ginger a cikin karin kumallonku ko haɓaka kofi tare da cokali na antioxidants.

Abinci don Ingantaccen Barci

Tiffany La Forge ƙwararren shugaba ne, mai haɓaka girke-girke, da marubucin abinci wanda ke gudanar da blog ɗin Parsnips da Gurasa. Shafinta yana mai da hankali akan abinci na ainihi don daidaitaccen rayuwa, girke-girke na yanayi, da kuma shawarwari kan kiwon lafiya mai kusantowa. Lokacin da ba ta cikin ɗakin girki, Tiffany tana jin daɗin yoga, yin yawo, tafiye-tafiye, aikin lambu na ɗabi'a, da yin hira tare da corgi, Cocoa. Ziyarci ta a shafinta ko a kan ta Instagram.